why do we soak almonds in water overnight
Rich, crunchy and gorgeous - Brown cased
( badaam ) are not just rich in vitamins and nutrients, they're also a real joy to cook with. Shred them over some, toast them to make a soft and or grind them to make some luscious - they're one of the most commonly found and loved nuts. Almonds grow on trees in a pale green perforated shell. When an almond is attached to the tree, it is known as drupe. But almonds aren't the only ones that grow in a shell - Olives, prunes and apricots also grow in a hard casing and are found on trees. Some believe that almonds have been around for almost 19,000 years. They were initially cultivated in Iran, Afghanistan and Turkey, and later spread out to the Mediterranean region, Europe and China. Almonds also have great historical significance. It is said that almond and almond trees both featured in the Old Testament. The branch of the almond tree was also spoken of in Exodus, the story of Moses and in Egypt they were stuffed in all kinds of treasures - vases, boxes, jewelry cases etc. Nutrient Profile of Almonds: Almonds are rich in nutrients like vitamin E, dietary fibers, omega 3 fatty acids and proteins. Some say that almonds can be considered the next big ' ' because of their unbelievable nutrient profile. They're high on protein so they keep you full for longer and they're rich in manganese which helps strengthen bones and regulate blood sugar. They're extremely helpful for those with blood pressure problems and also help muscle and nerve function. Raw Almonds vs Soaked Almonds If your mother pleaded with you every morning to eat your daily dose of, then she may have been right. Choosing between soaked almonds and raw almonds isn't just a matter of taste, it's about picking the healthier option.
Why soaked almonds are better - Firstly, the brown peel of almonds contains tannin which inhibits nutrient absorption. Once you soak almonds the peel comes off easily and allows the nut to release all nutrients easily. How to soak? Soak a handful of almonds in half a cup of water. Cover them and allow them to soak for 8 hours. Drain the water, peel off the skin and store them in plastic container. These soaked almonds will last you for about a week. Vitamin E present in soaked almonds works as an antioxidant Benefits of soaked almonds: 1. Help with - Soaking almonds helps in releasing enzymes which in turn help with digestion. Soaking almonds releases enzyme lipase which is beneficial for digestion of fats. 2. Help with - The monounsaturated fats in almonds curb your appetite and keep you full. So feel free to snack on them because they'll help you avoid binge-eating and trigger weight-loss. 3. Almonds keep your, reduce bad cholesterol (low density lipoprotein) and increase good cholesterol (high density lipoprotein). 4. They are a good source of antioxidants: Vitamin E present in soaked almonds works as an antioxidant which inhibits free radical damage that prevents ageing and inflammation. 5. Fight Cancer: Soaked almonds contain Vitamin B17 which is vital for fighting cancer. 6. Flavonoid present in almonds suppresses tumor growth. 7. Help in lowering and maintaining glucose levels and regulating high blood pressure. 8. Soaked almonds contain folic acid which reduces birth defects. Almonds have many fantastic nutritional qualities and the best way to derive all the benefits from this superfood is to make sure you include these in your diet regularly.
Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same. Almond fanatics across the world will tell you that the best way to eat almonds is after soaking it, preferably overnight. Once the skin is pliable and slips off, the almonds are soft andPeasy to chew. From a health benefits perspective also, soaking these nuts can make a big difference. Let s find out. Ancient healthcare traditions like Ayurveda believe that it s not enough to just eat a certain food to get benefits. It needs to be prepared right too. When it comes to almonds, the standard practice in Ayurveda and traditional Chinese medicine is soaking them overnight and having them the next morning. Ayurvedic practitioners believe that eating soaked almonds first thing in the morning can help regulate your stomach acidity. This aids protein digestion through the day, protecting you from heartburn and other gastric symptoms. Almonds are a powerhouse of nutrients such as protein, fiber, vitamin E, calcium, zinc, phosphorus, and magnesium. Just 1 oz of almonds, which equals about 23 kernels, can yield: 3. 5 g fiber, making up about 10% of the daily fiber requirement 14. 6 g fat, of which the bulk comes from the healthy monounsaturated and polyunsaturated fats 136 mg phosphorus, making up about 19% of the daily requirement 7. 27 mg vitamin E (alpha-tocopherol) These nutrients are what give almonds their many health benefits from heart health to brain health. , for both the mom and the baby.
PThe nutrients, especially the minerals, however, are not absorbed effectively in the bodyPif you eat raw almonds because of two types of inhibitory chemicals or anti-nutrients in almond skin. The anti-nutrients can also delay digestion. Tannin: Dry almonds contain a phenolic enzyme inhibitor in the skin, which actually protects the nut before germination. While tannin is a natural antioxidant, recent research suggests that this chemical, known as tannin, is linked with decreased efficiency in converting the absorbed nutrients to new body substances. What that means is that the absorbed nutrients in your body cannot be used properly. Tannin can also bind with proteins and make it difficult to digest them. Phytates: Like most nuts, almonds also contain phytic acid, yet another antioxidant, and phytates or salts of phytic acid. These havePan inhibitory effect onPenzymes like lipase, pepsin, and amylase, which break down fat, protein, and starch (carbohydrates), respectively. Phytic acid also binds (chelates) with essential mineral ions like calcium, iron, and zinc, forms insoluble salts, and hinders their absorptionPinto the body. The phytate content is further increased when the almonds are fertilized with phosphate-based fertilizers. Thankfully, both tannin and phytic acid are water soluble. So, once soaked, these chemicals leach into the water. This enables the release of nutrients. The stomach enzymes can also now work freely and the nutrients can be absorbed. In fact, a study found that the body can absorb 60% more magnesium and 20% more zinc when phytic acid is removed.
Soaking also makes almonds easier to digest, even for people with a sensitive digestive system. Not just almonds, before eating them. PHowever, remember that soaking can also drain off some of the water-soluble B vitamins. Soak a handful of almonds in drinking water. The ratio should be 2:1, with 2 cups of water per cup of almonds. Let it stay overnight or at least 8 hours. You may or may not peel the skin the next morning. The anti-nutrients would have leached out by then. You may or may not add a dash of salt while soaking. If you want to peel the skin, blanch the soaked almonds in warm water for easier peeling. If you want almond sprouts, which are considered healthier, dry the almonds and store them in the fridge forPa couple of days. Don t Have More Than 1. 5 OzPAlmonds If you are eating the almonds raw, the standard daily serving size, as per the FDA is no more than 1. 5 oz, which is about 1/3 of a cup. POverindulging can give you unpleasant like digestive issues and weight gain. You can have the almonds raw, chop them and mix with your salad, or even use them as garnish for your oatmeal porridge. PYou could also grind them and mix with fresh milk, sugar, cardamom powder, and a few strands of saffron. This nutritious almond milk is considered an excellent coolant. If you follow a specific carbohydrates diet, where some carbsP(say those with gluten) are forbidden,Pyou would probably opt for almond flour or any nut flour. As that means consumingPa larger amount in a day, you shouldPsoak or roast your almonds to get rid of the phytate load andPavoid lack of nutrition. Some experts recommend soaking the almonds for 18 hours in such scenarios. The same goes for people who have mineral deficiencies.
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